The Dumbbell Incline Hammer Press on Exercise Ball is a compound exercise that targets the chest, shoulders, and triceps. This exercise is an advanced variation of the traditional incline dumbbell press, as it incorporates the use of an exercise ball to engage the core and stability muscles.
How to perform
To perform the Dumbbell Incline Hammer Press on Exercise Ball, follow these steps:1. Set up an incline bench at a 30-45 degree angle and place an exercise ball on the floor behind the bench.
2. Sit on the exercise ball and carefully walk your feet forward until your upper back and head are supported on the bench. Your hips should be raised to create a slight decline position.
3. Hold a pair of dumbbells with a neutral grip (palms facing each other) and extend your arms towards the ceiling. Your arms should be fully extended and the dumbbells should be positioned directly above your chest.
4. Lower the dumbbells down towards your chest, keeping your elbows close to your body. Your upper arms should be at a 45-degree angle to your torso.
5. Pause at the bottom of the movement, then press the dumbbells back up to the starting position, fully extending your arms.
6. Repeat for the desired number of repetitions.
Tips:
- Focus on keeping your core engaged and maintaining stability throughout the exercise.
- Use a weight that allows you to perform the exercise with proper form.
- Control the movement and avoid using momentum to lift the dumbbells.
- Breathe out as you press the dumbbells up and breathe in as you lower them down.
The Dumbbell Incline Hammer Press on Exercise Ball is a challenging exercise that requires coordination and balance. It is important to start with lighter weights and gradually increase the resistance as you progress.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.